August 31, 2021

AMRAP in 12 mins of:60 Double Unders20 Wall Balls, 20/14 lbs, 12/10 ft10 Toes-to-bars Goal: 5+ Rounds Rep ranges that should have you moving through this quickly from one exercise to the next. See if you can start off going unbroken on the wall ball and toes to bar and use the double under to […]

August 30, 2021

Week 4 of the lower body progressive overload and we are now going to be changing up the movements! Part 1Box Squat 1 x 1 We are starting today off with a box squat. You will have 20 minutes to establish a 1RM. With that being said we want you to leave some room to […]

August 28, 2021

8am-10am: Open Gym10am: Group WOD Complete in teams of 2, for time:Medicine Ball Run, 20/14 lbs, 400 m— then —12-9-6-3-6-9-12 reps of:Power Clean, 155/105 lbs36-27-18-9-18-27-36 reps of:Double Under— then —Medicine Ball Run, 20/14 lbs, 400 mGoal: Sub 10 for the couplet and sub 3:30 for the runs Both teammates run together and switch the medball […]

August 27, 2021

Part 1Push Jerk1×3 The first part of today’s session will have you taking 15 minutes to build to a heavy set of 3 in the push jerk. This will come out of the rack. Inside of the 15 minutes, you should be resting anywhere from 1:30-2 minutes between sets, taking anywhere from 5-7sets. The goal […]

August 26, 2021

Every 1 min for 20 mins, alternating between:Odd: 15/13 Bike CaloriesEven: 3 Rope Climbs A longer workout today that is going to be challenging in its own way. The calorie count on the bike should have you finishing with at least :10seconds of rest/ transition before the next minute. Modify the calories as needed to […]

August 25, 2021

Run: 6x 400 mRest 1:1 between efforts. We have a conditioning interval workout on deck for today! This is a super simple workout but it packs a punch. The goal for this workout is to keep a strong and consistent effort across each interval. Ideally, you are able to keep each interval within :05-:10 of […]